WOD: Friday, November 30th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch  Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 6 Alternating Front Rack Lunges (ascending weights)
  • 3 Front Squats (ascending weights)

 

Workout: Chipper

  • 800 Meter Run
  • 40 Alternating Front Rack Lunges (95/65)
  • 20 Front Squats (95/65)

 

  • 500 Meter Run
  • 30 Alternating Front Rack Lunges (95/65)
  • 15 Front Squats (95/65)

 

  • 300 Meter Run
  • 20 Alternating Front Rack Lunges (95/65)
  • 10 Front Squats (95/65)

 

Cardio Option: Chipper

  • 800 Meter Run
  • 80 Switches
  • 40 KB Goblet Squats (24k/16k)

 

  • 500 Meter Run
  • 60 Switches
  • 30 KB Goblet Squats (24k/16k)

 

  • 300 Meter Run
  • 40 Switches
  • 20 KB Goblet Squats (24k/16k)

 

Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions